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Sleeping disorders

Sleep is a period that is very important for the rest and renewal of the body.

Sleep disorders cause deterioration of physical and mental health and decrease quality of life. It is an important public health problem because it can cause accidents. Sleep disorders can be asleep, difficulty in maintaining, problems with the body's biological clock or excessive daytime sleepiness, walking in sleep, wetting diapers, nightmares.

Many medical problems and psychiatric disorders can disturb sleep

It is quite common in patients with early waking, insomnia, or depression asleep. Treatment of the underlying disease may help to improve your sleep.

Periodic Leg Movements: Leg splashes occur during sleep for one to two seconds. Constant nightly splashing of the legs causes sleep interruptions and restless sleep. It can become more severe with age. Treatments are provided with medications, evening exercises and hot baths. If the iron level is low, iron treatment is beneficial.

Gastro-esophageal reflux: There is pain and stiffness in the middle of the chest and is called heartburn. During sleep, the stomach contents come back to the throat and awaken the person many times with a coughing and choking sensation. If you have reflux, raise the head of the bed 15-20 cm or lift your head with pillows. If it still persists, the appropriate medication is given to treat reflux.

Sleep Respiratory Disorders: The most common symptom in this group of diseases is snoring caused by narrowing of the throat during sleep. This disturbs individuals sharing the same bed. In addition to the causes of narrowing of the throat, excessive weight, alcohol intake, fatigue also increases the snoring conditions. When the narrowing of the throat increases, it causes complete blockage and stops breathing. Stopping breathing (above 10 seconds) among noisy snores, followed by breathing again and continuing with noisy snoring is called obstructive sleep apnea syndrome. . Sleep disturbance affects the metabolism, the rate of oxygen in the blood, the heart and vessels, sexual functions. The person wakes up in the morning not resting, not resting. Due to insomnia, attention deficit disorder, forgetfulness, sleepiness may develop during the day. Therefore, it is an important health problem affecting all physical and mental activities. The use of unprescribed medication and the use of sleep-related medications without knowing the underlying problem may be harmful. For the diagnosis of 'obstructive sleep apnea syndrome', sleep and breathing recordings and examination are required in the sleep laboratory. Obstructive sleep apnea syndrome is a treatable disease. The aim of treatment is to keep the upper airway open by giving positive pressure from outside, which has an increased tendency to close during sleep. For this purpose, pressure therapy is applied through the nose through the mask. Surgical treatment may be appropriate in patients with anatomic stenosis of the upper airway and moderate disease. The other treatment method that can be selected in these patients is the intraoral device placed in the mouth which is arranged by dentistry. Treatment with psychological support can reduce and eliminate negative outcomes.

Insomnia

It is an important health problem seen in one out of three people in case of difficulty falling asleep or maintaining sleep. It is seen at any age. It is most commonly seen in women and older people.

Insomnia due to adjustment disorder

It is a problem of falling asleep or sustaining for several nights due to excitement or tension. It takes less than three months. For example, when you are away from home, journeys beyond the time frame are often seen before starting a new job, before an important exam or sports activity, before an important business meeting or after a discussion. Sleep returns to normal when the stressful situation ceases or the person begins to adapt.

Chronic Insomnia

It takes at least a month. Mostly people are worried about their sleep. With psychological support, identifying and eliminating the underlying problem provides treatment.

Learned Insomnia

If you cannot sleep during stressful periods and are trying hard to sleep at night, it may become increasingly learned. Things done before going to bed remind you of sleeping problems and suddenly make you more alert. However, when they are not in bed, they easily sleep on the couch, reading newspapers and watching television. Treatment is provided by "not learning" things that remind you of stressful sleep and learning new sleeping habits.

Life style

If you drink coffee or cigarettes at night, it may prevent you from falling asleep or your sleep will be less relaxing. Weight loss medications, allergy and asthma medications, cold medicines contain stimulants and can disrupt sleep.

It is generally thought that a glass of wine before bedtime helps to sleep. However, although alcohol allows to fall asleep, it causes awakening during sleep for short periods.

In shift workers, sleep disturbances are common. This also occurs in people whose working hours are constantly changing. Programming to sleep at certain times and stay awake at other times helps a good sleep. Waking up at the same time every morning is a way to fix the way you sleep.

Regular exercise provides better sleep. The best time to exercise is in the afternoon. Do not exercise near bedtime.

Sleeping pills should be used under medical supervision. Some sleeping pills become useless if they are used for a long time. If you stop using it all of a sudden, it may break your sleep. Reducing need to cut.

Environmental Factors

The bedroom should be as quiet as possible. The noisy environment causes disruptions in falling asleep and disrupt sleep during sleep.

It is necessary to keep the bedroom dark. You can use thick curtains for this.

Treatment

Insomnia due to bad sleep habits can only help in providing information and training.

Insomnia should first be recognized correctly and treatment options discussed with a specialist.

If medication is required, talk to your specialist to determine which is the best treatment and medicine. 'Jet lag' develops with flight over many time periods. It can trigger both insomnia and excessive daytime sleepiness. An appropriate sleeping medication that allows you to sleep on a plane during a night flight can reduce your excessive daytime sleepiness by regulating your sleep. Shift workers can sometimes be given medication to help them fall asleep. This can reduce daytime sleepiness and help adapt to the new program. Appropriate drug use during stressful periods may prevent sleep problems in people with insomnia.

Those with insomnia spend more time in bed, which interrupts sleep and creates frustration. Sleep restriction reduces the time spent in bed and makes sleep more effective.

Sometimes the bedroom becomes the place where things are done or where sad thoughts and discussions take place. These activities and thoughts often prevent sleep as a stimulus. Controlling and removing stimuli makes it easier to fall asleep. So try to sleep only when you feel sleepy. If you're not feeling sleepy and can't fall asleep in 20 minutes, get out of your bedroom and start a quiet activity elsewhere. Read books and listen to light music. Go back to your bedroom only when you feel sleepy. Keep a regular wake-up time even on holidays and weekends. Use your bedroom only for sleep and sexual intercourse. Before you go to bed every night, do some activities that help you relax, such as a warm bath or reading. Avoid heavy exercise, alcoholic beverages, cigarettes or other nicotine-containing foods six hours before bedtime. Do not be hungry, but do not eat heavy meals. Share your concerns with a family member or friend. Express your feelings in a diary. Share your feelings with your specialist.

Avoid sleeping during the day. However, take a nap for half an hour after lunch.

Try to focus on pleasant thoughts in a tranquil setting for relaxation and relaxation.

COGNITIVE THERAPY for the purpose of correcting information and correcting thoughts facilitates the initiation of sleep and helps to reduce anxiety during the day, thus helping to relieve insomnia

Excess Daytime Sleepiness

The main symptom of the disease is a short period of unbearable sleep attacks and a constant feeling of sleeplessness when awake.

Although excessive daytime sleepiness is a common symptom for many diseases, one of the most important diseases to remember is "Narcolepsy". In narcolepsy there may also be a loss of muscle power in the form of collapsing where excessive excitement occurs, such as laughing, surprise, fear, so-called 'cataplexy'. The other symptoms of the disease are the inability to move any organs for a short period of time, feeling like a paralysis while awakening from sleep, despite being in place of consciousness. The exact cause of narcolepsy is unknown. In recent years, a hormone called "Hypokretin" has been found to be low and the genetic structure secreting this hormone has been found to be defective. The patient who is thought to have narcolepsy is called "sleep test" called polysomnography. This test is expected to be normal. Daytime sleepiness has subjective (with questionnaires such as the "Epworth sleep scale") and objective (with tests such as MSLT or MWT). The day after the night of the sleep test, the so-called MS MSLT gündüz helps to make a diagnosis. In narcoleptic patients, MSLT test, which takes about 4-5 times 20 minutes of sleep at 2 hour intervals, shows the sleep phase called REM sleep much earlier than normal people in the first 5-10 minutes of sleep.

It is most often confused with the disease called "Idiopathic Hypersomnia". There are no signs and symptoms such as hallucinations, cataplexy and sleep paralysis observed in narcolepsy.

Kleine - Levin Syndrome, a rare disease, should not be forgotten. In this disease, it may show symptoms like sleeping more than 16 hours a day (3 to 15 days), eating too much or being overly eager for sexuality. It is expected to occur at a younger age, after stress or after an infection.

Specialist psychiatry and neurology physician follow-up is important in treatment. 10 - 20 mg / day Clomipramine treatment is used to correct conditions such as cataplexy, hallucinations and sleep paralysis, while Modafinil 100 - 400 mg / day is the most effective treatment for daytime sleepiness.

Also recommendations on sleep hygiene are useful.

parasomnia

Sleep freezes are observed with abnormal behavior during sleep. Sometimes it becomes more frequent, its intensity increases and requires treatment.

Confused awakening, sleepwalking and sleep terror are the most common parasomnias among the wakefulness disorders. It is mostly in the deepest part of sleep, not seen in dreams. Although one can do some complicated behavior, he is actually asleep and does not remember what he has done. It is common in children. Sometimes it can cause fatigue, febrile illness or some medications.

Crying and wandering in sleep are common in infants and children. Sometimes it can be in adults. It is difficult to wake up at this time, it may take up to half an hour. Often when he wakes up, he doesn't remember what happened and wants to go back to sleep.

Sleepwalking is common in older children. Sometimes he just gets out of bed and takes a few steps. But sometimes they can even go outside. Sometimes they talk, but they can do things that are incomprehensible, complicated. It may be necessary to take precautions to avoid injuries. Mostly it does not require treatment. It is not a symptom of a serious disease, it can cause tension or fatigue at the time. In children, the frequency decreases with age.

Eating is a rare form of sleepwalking. It is more common in young women.

Sleep Terror: Sleep begins with intense fear and a creepy scream. Pupils are enlarged, breathing is accelerated, sweat and very mobile. Horses from the bed; wanders around the room and even inside the house like crazy. This can harm both themselves and others. Terrified people around him. The person is unaware, he does not remember anything when he wakes up. This is the biggest difference from nightmares or bad dreams, so the event is not related to the dream.

Hypnagogic hallucination is a state of dreaming while awake just before falling asleep. These dreams can be scary because they are real.

Sleep paralysis (nightmare) is the inability to move the arms and legs as if paralyzed when awakened. Mostly after a dream.

Hypnagogic hallucinations and sleep paralysis may occur together. It is common in narcolepsy. There may also be people who have not been able to sleep.

REM Sleep Behavior Disorder: During most of our dreams, during Quick Eye Movements sleep, normally all muscles except the respiratory muscles are paralyzed. When this paralysis is not fully realized, the person plays in a sense the things they do in their dreams. This situation can harm both himself and his relatives. Treatment is done with drugs.

Startled during sleep: Sudden startle occurs as the whole body falls asleep. Sometimes it may also be sudden light or sound detection. Mostly harmless.

Tooth Grinding (Bruxism): In severe cases, some instruments may need to be inserted into the mouth. The underlying causes of tension for treatment should be eliminated.

Rhythmic Movement Disorder: Mostly seen in children. Shaking the head or body or turning the head to the left or right. It occurs just before or during sleep. In some severe cases, treatment may be required.

In case of dangerous situations that may cause harm to oneself or others, eating excessively or disturbing the people around them, excessive sleepiness during the day and if these complaints persist after childhood, treatment should be done with the help of an expert.

Simple measures should be taken to prevent injury to the person with alertness. Preventing injuries in the bedroom, closing the windows, doors, installing a lock or alarm are the precautions that can be taken.


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How and Why Sleep?

We spend about a third of our lives sleeping, but few of us question why we sleep. Most of us feel like we don't do much in sleep, but a simple rest with the sleep switch turned off.

We spend about a third of our lives sleeping, but few of us question why we sleep. Most of us feel like we don't do much in sleep, but sleep is not a simple rest where the switch is turned off, but an active process, especially when the brain is very busy. It is more common that dreams are told and discussed, so why do we dream? What happens while we sleep and why do we need sleep? Let us put aside the personal developmentists who may argue about sleep and even say it is unnecessary. Why we sleep, what happens while sleeping is still an issue that scientists have not reached a consensus. But like every real sleep, it should be a topic that is talked about with scientific knowledge. In this article, I aim to convey the knowledge and hypotheses that science has about sleep.

Biological Clock
The adaptation process to the inanimate nature is such a powerful factor in the evolution of living things that the heart of living things multiplies with nature and acts in accordance with its rhythm. Day and night, created by the rotation of the earth on its axis, many temporal events such as the seasons caused by the axis inclination have also revealed temporal changes in adaptation. Many trees emerge from harsh winter conditions by shedding their leaves and reducing water transport. Some fish and bird species find food through large seasonal migrations and are protected from the cold. Flowers open and close during the day, some at night emits special scents. All mammals and birds sleep at different times and lengths. Many reptiles, amphibians, fish and even insects are sleeping. Some are nightlife like owls, cats or vampire bats, while others are noted for their short sleep.

Human as a primate is no different. Many hormonal and neurally controlled clocks work in a continuous cycle in our bodies. The structures that control these cycles are called biological clocks. As we all know, women's menstruation cycle of about four weeks can be given as an example of biological hours. For sleep, most of us have a daily cycle (approximately 23.5 and 24.65 hours different cycles have been observed in humans). With our advanced culture, we can illuminate at night, cover long distances and produce technologies that will survive in the worst conditions. This was not the case in most of the history of our species. The nights were when our vision was restricted, the weather was cold, unprotected and we could not find food. That was why large groups of people took refuge in caves, tree caverns, or other safe places. The fact that we and other animals spend their inefficient time sleeping in this cycle has led many scientists to believe that the origin of sleep is an evolutionary process that holds us in place to provide energy savings and safety. Adenosine and melotonin increased sleep. During sleep, the hormone melatonin reaches its highest levels and deepens our sleep. Indeed, the absence of light is a major factor in our sleep, with the first light of the day, the melatonin secretion decreases rapidly and the body revives rapidly if there is no special condition such as excessive fatigue, wear or disease. With the secretion of cortisol, adrenaline and noradranelin, the body is ready for action. In addition to external determinants, the biological clock that complies with these clocks is such a powerful determinant that, in experiments conducted in dark and non-clock rooms, subjects were found to sleep at night. Could that really be the only reason we're asleep? So it just evolved to sleep because there was nothing better to do? Studies reveal that this is not the case.

How Long Can We Stay Sleepless?
Staying sleepless for a long time is a subject of hidden competition among some young people, who like alcohol more resilient race. Staying longer for long periods is really hard work. The longest recorded insomnia record belongs to Randy Gander, a 17-year-old student from San Diego. 264 hours (about 11 days) sleepless Randy's last days were examined by scientists. The longest insomnia with a controlled group of subjects was 205 hours. No insignificant physical collapse was observed in the insomnia experiments and observations, a small decrease in body temperature, slight fatigue and increased appetite were observed. The effect we all notice is mental, other than chilling and sleeping with junk-food during sleepless nights. In the first days, memory and intelligence are slightly affected, but attention-grabbing difficulties begin. In the following days, a decrease was observed in criteria such as learning, memory and logical thinking. In 1966, the 205-hour experiment could not be remembered, the process of thinking and the ongoing process of hallucinations, the reality extended to the distinction between the imaginary. It did not happen to man, but a longer period is expected to bring death. In an experiment with sleepless rats, death occurred within 2 weeks.

Most of us know that after nights of sleepless or less sleepy, our sleep will be longer than usual. We call it “sleep debt.. After breaking the 264-hour record, Randy recovered greatly after a 15-hour sleep and paid 24% of his “debt”. Sleep debt is not paid by dividing the sleepless period as it is. For example, a person who sleeps for about seven hours a day divides the extra 4-5 hours of sleep increase on other days after one night of insomnia. This leads us to the idea that a part of sleep is indispensable. At the same time, in the sleep following long insomnia, it is deep, rather than transitional; slow sleep and REM stages were observed to be dominant. What are these phases and what can they do?

Stages of sleep and dreams

Our sleep is divided into stages according to EEG measurements at five different frequencies. They are grouped into two main stages, called REM and N-REM. Much of our sleep is more noticeable in the slow wave of N-REM. In a healthy, long sleep, these phases repeat with five cycles of REM periods. REM (Rapid Eye Movements) is the stage where the eye moves fast as if we were awake and looking at something, even though the eyelids were closed. At this stage, the brain has a high energy consumption, very close to the state we are awake. We see our dreams at this stage. There are many hypotheses about the function of dreams and the REM phase, two of which stand out. Our sleep can be a function of strengthening the important data gained during the day, in particular, of the universe, cleaning the trivial ones, and organizing with the old. The necessary synapses are converged and strengthened, and information links are organized. For example, the fact that you have eaten pasta at lunch is not very important and does not need to be transferred to long-term memory. However, if you've eaten pasta by chatting to someone you love, this information can be scraped off by merging and strengthening it. This view argues that dreams are the spectator of neural activity during these procedures. Another important hypothesis is that our dreams evolved in our primitive ancestors in order to predict different scenarios in nature and to be prepared. Such inheritance is advantageous as it increases the chances of survival and will become widespread in the population over time. The fact that we solve problems, think implicitly and make decisions during sleep is more compatible with this hypothesis. Many famous mathematicians have solved some problems in their sleep. Again, during the exam periods, busy employees may remember that they have solved questions in their dreams. Two hypotheses and more may apply together.

We have a lot of data that sleep is not a choice or just an energy saving method. An interesting example is that two brain hemispheres detected in dolphins sleep at different times. Researchers think that this is an adaptation developed by this mammalian family that needs to surface and breathe. In addition, genetic studies show that some inactive gene regions in the brain cells become awake during sleep.

In this article we could not address many remarkable examples, details and titles; You can follow our suggestions. Although we are not yet fully enlightened about humanity in terms of sleep and dreams, science guides us and enlightens us in spite of all charlatanism.

Some Tips for a Healthy and Relaxing Sleep
When and how much? We need to sleep at night due to our biological clock. It is important that we spend between 12 and 3 nights sleeping, on average, when our metabolism is the slowest and sleep chemicals peak. Im I'll get up early. ”Has a real meaning in this sense because the wake-up hormones are activated between 5 and 7 o'clock. It is important not to expect short sleeps because it takes about one and a half hours to get to REM, the most important stage for the brain. For a short sleep, it is ideal between 110-130 minutes when the first cycle is completed, because waking up in the middle of the loop will bring us a dazed vigilance. Moreover, waking up in the middle of REM sleep can lead to a lucid dream that can be controlled; it can also cause a situation called an black step arasında among the people, where consciousness comes into place, the eye is opened but cannot be moved. For fully rested sleep, an average of 7-8 hours in adults and up to 9 hours in young people is required.

What kind of environment? A quiet, dark and slightly cool environment will improve sleep quality. It is also important that any electronic device does not work and that there is no clock that can be easily and frequently maintained. How much we can sleep, if we can hard to sleep over and over time to look at the time created by the tension will make sleep even more difficult. A light location in the morning will make it easier to wake up.

You can drink teas such as linden, centaury, melissa and chamomile before you go to sleep, or you can prefer yoghurt and buttermilk to provide fatigue with lactic acid. Developing a pre-sleep ritual will also make it easier for you to fall asleep over time and conditioned you. You can have drinks as your ritual, or create other rituals such as listening to music or hugging your loved ones. However, listening to music while sleeping will reduce quality. Ritual reading is not recommended because we don't want you to sleep at another time (for example, this magazine). Do not drink alcohol, sleep in bright and light environments, do not exercise or use a computer if possible.


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I Can't Sleep Fast, How Can I Sleep Now?

The secret of a quality life is through quality sleep. People who do not sleep well invite many diseases. Our body is not a robot and has to spend approximately one third of the day resting. Intentionally or unwillingly preventing this will cause the body to lose its balance after a while.

Sleep is still not a scientifically defined concept, but the effects of insomnia are well known. During sleep, although our body is still working, our muscles and many organs take it to rest. Even the brain that doesn't stop working even for 1 second works better after sleep. Sleep not only affects our physical health but also positively affects our mental health.

Effects of Smoking and Alcohol Use on Sleep
Cigarettes and caffeinated beverages are the main factors affecting sleep. It is also possible that some medications used may cause sleep loss. People who smoke constantly, often have difficulty falling asleep. The reason for this is that the amount of nicotine in the body decreases and the brain arouses the person to take new nicotine.

inability to sleep

Alcohol is one of the sleep disrupting substances. Despite this, many people drink to sleep and even exude, making himself completely drunk. This, in fact, will only make the situation worse. Just like sleeping medicines, alcohol makes the person unable to sleep without alcohol after a while. During sleep almost all of our bodies are repaired. Cell regeneration and tissue repair are less common in people who fall asleep after alcohol consumption. People who live in this way continuously get older and get sick very quickly.

How many hours per day is required to sleep?
When a person is born, he sleeps two-thirds of the day, 16 hours a day. As age progresses, the need for sleep decreases, and the daily sleep requirement of an adult varies between 6 and 8 hours. Young people should sleep for 8-9 hours.

Mothers who are present in the first months of pregnancy can also sleep for several hours longer than normal adults. The human body loves habits. If you sleep for 10 hours every day, you cannot switch to 6 hours of sleep at a time. Even if you manage to get up and sleep for 6 hours, the body will do what it does to get the remaining 4 hours.

As one gets older, they need less sleep. Insomnia is therefore more common in older people.

What are the harms of under-sleeping?
Insomnia people have to face the negative side effects after a while. First, a person's mental state will deteriorate. If you have had a chance to see a patient suffering from depression, you will notice that they wake up very early. This is not because they get their sleep, but rather the problem of insomnia. They want to go back to sleep, but they can't. The reason for not being able to fall asleep may be that the thoughts of stress and depression keep the brain constantly occupied.

Depression and manic depressive persons may cause insomnia after a while. Although they are very tired, they may be overactive. Of course there is an end to this, after a few days they can be completely exhausted. This situation is definitely in need of treatment.

What is Sleep Apnea?
Sleep apnea occurs in people who snore, and snoring is called stopping breathing. This leaves the person deprived of oxygen at night, which naturally causes headaches. Oxygen is the reason we sleep all night and get up vigorous in the morning. People with sleep apnea wake up very tired in the morning because they can't get enough oxygen.

People who experience sleep apnea are also reluctant sexually because their performance decreases. Blood pressure increases, heart rhythm disturbances are seen and mental problems begin to emerge. Sleep apnea is a very dangerous disease and increases the risk of heart attack and stroke. Even breathing in sleep may cause death if the patient lasts longer. Attention loss due to mental blur causes sleep apnea patients to have more traffic accidents than normal people.

How Can I Sleep Now?
Now let's get back to our original position. First of all, people who have insomnia should consult a doctor. This may not be a simple problem. A very powerful disease may be behind the insomnia. Such cases are actually symptoms and should be considered.

In addition to your treatment, you can go to sleep faster by browsing the following items.
Avoid gas-producing foods. Excess gas in the body increases organ activity and bothers you.
Get rid of your excess weight. The fatter you are, the more uncomfortable you get. Overweight people can wake up with the urge to eat at night. This prevents fat people from sleeping deeply, just like smokers.
Avoid unnecessary medication. Even the most useful drug has side effects. Do not use any medicines that your doctor does not require.
Music is the food of the soul, eat from there. In the room you use to sleep, listen to beautiful instrumental music that blows your soul when your sleep time comes. I suggest you turn on these music about 30 minutes before sleep, so it's already playing before you go to bed.
If your feet get cold, wear a thin bed socks. Do not put your socks on the bed during the day, as this will cause bacteria to grow. Some people are awake because their feet are cold, even if they are not aware. A thin bed socks that will not disturb you will increase your comfort.
Cut off your relationship with the world 2 hours before bedtime. Keep away from electronic devices such as phones, televisions, tablets and computers. Stop eating and drinking and read a book or chat with your loved ones.
Start reading 30 minutes before going to bed, and reading naturally brings to sleep due to eye movements. Do not resist when you sleep, and immediately curl up on the bed without doing anything else.
Your stay and departure times are always the same. As we say, the human body loves habits very much. If you make radical changes in hospitalization and departure times and do this almost every day, you are far from a chance of quality sleep.
Use the bed only for sleeping and do not sit on it even during the day. Go to bed before your bedtime. For example, you can read your 30-minute book lying down on your bed.
Efficient sleep time accepted worldwide is 23.00 at the latest. Be sure to be in bed between 22.00 and 23.00, the most efficient regeneration times for the body is determined between 23.00-02.00.
In the above time zones, poisons are excreted from the body, if you are awake during these hours, they are sent to the liver without being thrown away.
Keep your phone or TV at least 2-3 meters away from your sleeping area. When these devices are very close to you, your brain constantly unwittingly waits for a message from them.
Your bedroom should be asleep. It must be rich in oxygen and should not contain any electronic devices.
Your bed linen, bed and bedding should be clean. The bedroom must always be cool. So if your living room temperature is 24, the bedroom should be 21 degrees. The low heat makes the body more comfortable to sleep and also provides a little fat burning throughout the night.
Do not talk to your troubled friends or family members before sleeping. Even stop talking with any people 1 hour in advance.
A warm shower will work before sleep.
Exercising exhausts the body and empties the mind, allowing you to sleep more comfortably. Exercise at least 2 hours before hospitalization.
Stop caffeine intake at least 3 hours before sleep, and drink your last cigarette 3 hours in advance.
Avoid sugary foods and fatty foods.
Do not sleep during the day, if you are very tired you can take a nap for a maximum of 30 minutes.


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What's the secret to a healthy sleep? Practical solutions and recommendations against insomnia

One of the three people in Turkey, struggling with the problem of sleep disorders. Some of us complain about not being able to sleep because of snoring and breathing problems while others are having trouble falling asleep. Those who are napping in the office or even at the wheel during the day are at risk of dangerous accidents other than job loss. If you are one of those who are in bed in the morning, you can get rid of your insomnia problem with some precautions. It is of great importance to maintain a good sleep, which is a period of time during which the tired body and worn-out nervous system takes care of itself for renewing and resting, and for maintaining mental and physical balance.
Yet for some of us to sleep without a hole at night is literally a dream. Için Make sure your room is compact and quiet for a comfortable sleep. When you come to sleep, go to bed, be sure to sleep in the dark. ”Asst. Assoc. Dr. Emir Rusen shared tips to help you sleep comfortably:

Criteria of healthy sleep
If you wake up rested in the morning, spend the daylight hours in an energetic mood before your sleep comes, your thoughtfulness, the problem of focusing on a subject, forgetfulness, if you do not feel frustrated, do not feel yourself sluggish, do not have difficulty falling asleep at night, then do not wake up to sleep is healthy. .

Things to do for a quality sleep

The biggest problem is not falling asleep
The most common sleep disorder is falling asleep, another way to wake up frequently at night. There may also be problems such as snoring and frequent breakdown of sleep due to sleep breathing. People who experience these problems, people get up very hard in the morning and have trouble sleeping during the day. They're nervous, nervous.

Distraction, forgetfulness, somnolence at the wheel and headaches during the day; They struggle with the problem of ‘insufficient sleep.. Sometimes several types of insomnia can coexist. Separation of insomnia types; To understand the cause of insomnia and to apply the right treatment is of great importance.

7- 7 and a half hours ideal time
Sleeping an average of 7-7.5 hours is sufficient for adults. But this is not the standard for everyone. While the duration of sleep in childhood is long, the duration of sleep decreases with age. You should practice getting up at the same time in the morning. Even if you sleep 1-2 hours at night, wake up at the same time in the morning! After a while, within days, your brain will fit into this program and it will become clear at what time you should sleep at night.

Stop chasing sleep
Another mistake made is to stay in bed longer. However, if you stay in bed so that your sleep does not turn on, it becomes even more difficult to fall asleep. Keep in mind; the longer you wait for sleep, the more you chase him, the more he escapes you. So to make your sleep come again; getting out of bed, distracting yourself from the idea of ​​sleeping, and dealing with a few things you like.

Sleep problems
Most people may have trouble sleeping at least during their lifetime.
During the university period, you may have to work until morning, especially during exam times, and your sleep patterns may deteriorate. However, these problems should not be underestimated if they are experienced for a long time and become negative.

Things to do for healthy sleep in 10 steps! Remedy for insomnia



These problems can be caused by weakening of the physical and psychological resistance of the human being and getting sick more quickly, increasing accidents, decreasing the quality of life as it affects energy, concentration and memory, and death in very advanced cases.

Here are some sleep problems you may encounter:

What is insomnia?
Insomnia can be defined as having difficulty falling asleep, maintaining or both. If you have been sleeping at least 3 times a week for more than a month, you may have chronic insomnia. You may not feel rested when you wake up because you will be sleeping less than you need and / or of poor quality. Some physical illnesses, psychological problems, stress, improper diets, journeys and many other factors can cause insomnia.

What is hypersomnia?
It is the feeling of excessive need for sleep, which may affect the daily life negatively. Hypersomnia can be defined by excessive drowsiness during the day or by prolonged sleep at night. Even if the person sleeps well enough at night, even if he has a daytime nap, he still needs to sleep.

What is narcolepsy, sudden sleep attacks?
At various times in daily life, even if the person has taken a normal sleep is experienced sleep attacks. They can fall asleep during any activity, such as driving a car, listening to a lesson, talking to people. Unlike hypersomnia, sleepiness is not continuous, it comes as a sudden attack and the person feels rested after sleeping and waking up. It is usually genetic but may also be related to brain damage. It can be controlled with some drugs.

What is sleep apnea syndrome, is there any treatment?
Occasionally, breathing stops during sleep. As a person tries to breathe, it causes awakening and snoring. This problem can also cause restlessness, depression, high blood pressure, heart attacks and death. The person does not wake up feeling rested, he can always experience a state of sleepiness.

What is Restless Leg Syndrome?
Discomfort in the legs during sleep or rest, restlessness, numbness, need to move and tingling. Depression may be caused by anxiety, sugar problems, iron deficiency, drugs used or menstrual periods.

Parasomnias: These are unexpected and often sleep-disrupting conditions that occur suddenly during sleep. Problems in the central nervous system or psychological causes are effective. Night terror; It is a seizure that starts with sudden shouting or crying, which may cause palpitations and frequent breathing.

Speech in sleep and sleepwalking
This can happen when the person is in deep sleep, with his eyes open, talking or wandering. Nightmares; they are dreams that scare the content and are likely to have a psychological infrastructure. Nightmare; Although physiological paralysis in REM sleep is continued, although it is awakened from sleep.

Tooth grinding; it can be related to the occurrence of daytime sleep during the night and the effects of unexplained emotions and internal conflicts.

REM sleep behavior disorder; According to the content of the dream as a result of the effectiveness of the muscles that need to relax during sleep kicking or punching, running is the state of our body to accompany the content of the dream. All of these situations should be taken seriously, as they are likely to harm themselves or others.

Parasomnias should listen to these recommendations for a good sleep
It should not be laid before bed.
The bed should only be used for sleeping. Watch TV in bed, book
activities such as reading should be avoided.
If you cannot fall asleep within 20-30 minutes after bed, you should get out of bed. Again
sleep should be expected to come back to sleep. This operation success
should be repeated until
No matter how little he slept at night, he should always wake up in the morning,
Staying in bed should not be extended with the excuse of fatigue. Awake
although in the mornings for a long time in bed, especially in the elderly the next night
sleep is an important factor to delay the arrival.
Even when feeling very tired, daytime nap should be avoided.
Thus, it should be ensured that sleep is intensified at night. Very fly
for example, overwork or long trips.
A shortcut of 20–30 minutes is allowed.
Possible during the day, not close to the evening hours
exercise or walking should be done as much as possible.
Dinner should be light and not close to bedtime.
Stimulants such as tea, coffee and cigarettes should not be taken during the day, especially in the afternoon and evening.
Light Therapy (phototherapy):
Staying outdoors for two hours at noon,
is very effective in reducing. It is assumed that there is not enough light in the room
It is. Especially in the elderly with “early sleep phase” syndrome
should be exposed towards the evening or evening. Evening
Approximately 2500 lux with lamps lasting 1–3 hours of treatment is done. Light
The positive effects of treatment occur in 1–8 weeks.

What are the benefits of linden? What is good for linden tea, how to prepare?



Do them for a healthy sleep
Don't let your bedroom be messy: The bedroom is noisy, very furnished and the bed is not comfortable, which affects sleep negatively. Therefore, do not keep too much in your room and simplify.
Don't have a TV in your bedroom: Watching TV in the bedroom all of a sudden disrupts the quality and period of sleep.
Don't go to bed until you get to sleep: go to bed when you're tired enough to sleep, not with the idea that you need to sleep.
What to do before going to bed for a good quality sleep



Sleep in the dark: If you are not in the habit of sleeping with the light on, turn off the lights immediately after bedtime.
Wake up at the same time: Get out of bed at the same time every day.
Take a warm bath at bedtime: start to relax slowly in the second half of the evening. Perform relaxation movements on the bed. Realize that you relax your muscles, imagine you're in a place you like, or take a warm bath.
Exercise in the morning: Exercise regularly every morning in the morning, even for a short time. Regular exercise has the benefit of providing a restful sleep.
Adjust the temperature of the room: Adjust the temperature of your bedroom so that you feel comfortable. Make sure it is not too hot or cold.
Keep your bedroom quiet: Keep your bedroom quiet while you sleep.
Keep your feet warm: Keep your feet and hands warm. Wear socks and / or gloves to keep warm in bed, if necessary.
Watch and phone out: Do not bring appliances such as a sounding watch and mobile phone.
Do not exaggerate coffee: Do not drink too much tea, cola and coffee during the day.
Milk and jasmine tea: A few hours before bedtime, drink jasmine tea, linden and take a few light biscuits; because being hungry before going to bed also affects the dive asleep.
Correct bed and pillow: The quality of the bed, comfort is very important. Bed and pillow should be chosen according to the situation of the person (hard or soft, but the comfort should be suitable for the person).



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Suitable sleeping positions for people with low back and back pain

Back and low back pain can spread to the entire spine. Neck and back pain, which can cause neck pain, is the most common type of pain in the community after headache. Pain that adversely affects a person's quality of life can cause movement restrictions after a while.

Causes of back and back pain
There are many causes of low back and back pain. The most common causes of low back and back pain:
Pain caused by unsuccessful waist or back surgery operations
Pain caused by organ disorders such as kidney, stomach and liver
Some types of cancer
Stress, excess weight, wrong bed selection
Diseases spread to the lumbar spine, such as brucellosis and tuberculosis
Spine calcification
Posture disorders, lumbar hernia and forced back movements
Pain caused by trauma
Congenital anomalies
Suitable sleeping positions for people with low back and back pain
The spine is a whole and any discomfort in the lumbar or back vertebrae affects the neck spine. The muscles around the spine are intertwined. For back and back health, it is necessary to pay attention to the sitting and posture positions during the day. Another condition that affects spine health is sleep positions.

Prone: the prone position causes the ligaments and muscles around the spine to stretch, causing nerve holes in the spine to jam. This puts a strain on the spine and may cause injury to the spine or even a hernia.

Reclining: The reclining position causes shortening of the hind limb muscles. Knees should be supported with a pillow when lying in this position, which leads to increased back and back pain. Pillow placed under the knee provides relief from low back pain.

Lying in the fetal position: The ideal lying position for waist and neck health is the lateral lying position. In this position, a pillow can be placed between the knees and the legs can be pulled towards the abdomen to relieve the pressure of the waist. This reduces strain on the spine and also prevents snoring.

Low back and back pain
Getting up quickly from bed in the morning makes it difficult for the muscles at rest to adapt to the spine movement. Joints and muscles in the spine, which cannot react to sudden movement, cause severe pain and injury, and even hold the waist. After waking up, stretching movements should be performed for 5-6 minutes and the muscles should be relaxed. The block should be turned up sideways, the legs should be suspended first and then the body should be brought to an upright position with the help of arms.

Bed selection is also an important factor in relieving low back and back pain. By nature, there are curvatures in the neck and waist region of the human body. Too soft or too hard bearings cause these natural curvatures to decrease or increase. Orthopedic bed selection can be used to alleviate pain and back pain. If the middle part of the bearing has collapsed, the bearing must be replaced.

It is very important that desk employees adjust their desks and chairs correctly. The seat should support the back and the person should be careful to sit upright. Small walks in or out of the office every 30 minutes will ease back and back pain.

One-sided bag should not be carried. The use of backpacks that provide equal load on both sides is healthier for the waist and back.

Muscle spasm is the basis of low back and back pain. Staying with the wet hair after the bath allows the muscles in the neck to contract. Because the spine is a whole, the muscle spasm in the neck causes pain in the waist and back. You can prevent back and back pain by drying hair after bath or shower.

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Night shift is disrupting our health

Night shift constantly causes insomnia and fatigue, decreases body resistance. Suggestions for shift workers to sleep and stay as healthy as possible ...
Dr. View Demet's Full Profile
There is a lot of research and a lot of research on the health problems created by shift work. Come to see that the work of the human body in the work of the shift, although there are so many articles dealing with the shift you are not ashamed to work there is a system. So, the only solution in order to avoid these health problems is not to suggest shift work!

AH WHERE HE HEALTHY NIGHT SLEEPS!
The human organism has a pattern of being awake during the day and resting and sleeping during the night. Our biological clock; adjusts the body rhythm to the light-dark cycle. Hormonal changes are experienced if the cycle is broken. Parallel to hormonal changes, the rhythm of the body also deteriorates.
Normally a person should sleep 6-9 hours a day. The minimum required sleep time is 6.5 hours. The most common problem of shift workers is sleep disturbances and difficulties in sleeping. According to American Sleep Disorders Association data, 5 million people are experiencing sleep disturbance due to shift work. 70 percent of shift workers have difficulty falling asleep. Alternately, shift workers sleep 1 to 4 hours shorter than their sleep at night when they have to sleep during the day. The reason is simple; trying to sleep day and night duty is not very suitable for human nature. The body reacts. But there are other factors. According to research, shift workers use alcohol more often to fall asleep more easily, consume a lot of cigarettes, consume more caffeine products to stay awake and keep fit.
Due to inability to sleep as a result of shift work, chronic stress, constant anxiety or depression increase, while the state of alertness is reduced. People who work at night often complain of fatigue and drowsiness. Drowsiness is most noticeable in the morning hours (05.00-07.00). According to research, two-thirds of the night shift employees said they had slept against their will during the time they worked. A quarter of the night workers say they struggle with slumber.
During daytime, heart rate, blood pressure, body temperature, respiratory rate, mental efficiency work synchronously, activity levels are at the highest level during the day. At night, the lowest level. The body temperature, which is low in the morning, increases continuously in the afternoon and becomes low again at night. Shift work disrupts this internal integrity. The effort to stand up against the deterioration causes the body to become more tired. And dear reader, remember that a very tired body can not sleep. He can't sleep, so he gets tired!

SLEEP RECOMMENDATIONS FOR SHIFT WORKERS
I demand the prohibition of shift work. But as a doctor, I need to give you some advice, right? Here you go:
- If you are working shifts, it is very important to make the room where you go to sleep during the daylight hours dark. Don't eat or drink just before you go to sleep; especially that tea coffee never! If you need something to drink buttermilk, kefir.
- You can block your ears with a cotton swab.
- Adjust the temperature of your bedroom in the daytime thinking that your body temperature will increase. Ideal is 20-22 degrees.
- Returning to the left side while sleeping and sleeping with a pillow between the legs can make it easier to go to sleep by reducing the pressure on the back.
- Remember that there is no sleeping medication that gives natural sleep. All sleep medications have varying degrees of side effects and can be addictive when used for a long time, and their effects may be reduced over time, so you may need to increase your dosage. Sage softens the nerves, relaxes the stretched muscles. Facilitates the transition to sleep. To brew the sage, place a teaspoon of sage in a glass of boiling water. After brewing for 10 minutes, you can drink your tea by sweetening with honey.
- When you leave work in the morning, wear dark sunglasses, stay as light as possible, try to reach your bed as soon as possible. Thus, try to reduce the effect of sunlight that directs our bodies not to sleep by affecting the hormones that regulate the clock within us.

DAMAGE TO THE HEART
Research shows that the risk of coronary heart disease in night workers is almost twice as high as in daytime workers. The risk increases with longer working hours. In addition to shift work, many other factors (such as conflicts in the workplace, lack of decision-making power, walking during the day or standing during work) cause ischemic heart disease.

VERY DIFFICULT TO SHUTDOWN SHIFT
Shift workers experience indigestion, abdominal tension and pain, stomach gas, diarrhea or constipation. The frequency of stomach ulcers is also high among shift workers. A study with employees working in different shifts reveals that duodenal ulcers are twice as high in shift workers as in daytime workers.
These effects on the digestive system are related to factors such as stress and workload. However, eating habits can worsen such problems. Complaints are more common in shifts due to changes in food patterns and incompatibility of the timing of enzymes released from the intestine. Cigarette smoking may also have an effect on the digestive system. Shift workers have difficulty in accessing healthy foods due to working hours, tendency to snack on their feet, as a result of complaints such as indigestion, loss of appetite, diarrhea and constipation. Shift work also prevents natural gastric defense. Helicobacter pylori infection is more common among shift workers than in daytime workers.

NUTRITION RECOMMENDATIONS
· Adequate and balanced nutrition is very important for shift workers. You can request arrangements for a warm and nutritious food in the workplace. Place your meals in the same order as you do during the day. Regardless of which time of day you wake up, the first meal is breakfast, starting with the heavy food will force your digestive system. Avoid fast and ready foods. Take nutritious food from home to work if necessary. Reduce salty foods. Minimize coffee, tea.
· Drinking plenty of water for night shift workers reduces stomach and intestinal problems. It is helpful to avoid excessive use of acid neutralizing pills (antacids), tranquilizers and sleeping pills. Remember, aspirin, rheumatism medications, smoking can cause ulcers or make ulcers difficult to heal.

INCREASES THE CANCER RISK
There are many studies that reveal that the incidence of breast and prostate cancer is high in men and women who start working after dark. So much so that at the end of 2007, the International Agency for Research on Cancer (UKAA), an organization of the World Health Organization (WHO), included working at night in the list of “those with probable carcinogenic effects”. So, why work at night increases the risk of cancer? The level of aton melatonin ”hormone, which suppresses tumor growth and gives sleep, is lower than that of people working under artificial lighting at night. In addition, falling asleep makes the immune system vulnerable. It renders the body weak in battle against potential cancer cells.
Women working in night shifts have a 60 percent higher risk of developing breast cancer than working in day shifts. The risk increases as the number of years and weekly working hours between these hours increases. Because exposure to light at night is associated with the risk of breast cancer. This increase in the risk of developing breast cancer stems from insufficient production of the hormone melatonin. The hormone melatonin is produced mainly during night's sleep. It also has antioxidant properties. When exposed to night light, melatonin hormone produced during the night is suppressed. This is effective in the formation of breast cancer.

I have an excuse, I am a shift worker!
According to the studies, shift disorders are more common in mood disorders, depression and psychiatric problems compared to those working continuously. They also generally have a more tense and irritable temperament. Among shift workers, absenteeism and workday losses due to illnesses are also more frequent.
Deterioration in body rhythm due to being awake during unusual hours or working at night and sleeping during the day is one of the most important causes of increased work stress with shift work. This condition causes high blood pressure, cancer, depression, ulcers and heart diseases. According to the surveys conducted among the employees, while the daytime workers are the least stressful, the shift shifts are mostly stressed. Jobs that expect workers to perform tasks or tasks beyond their abilities, which do not allow them to manage themselves, are highly stressful, causing depression. Stress in shift workers may also be due to reduced sociality due to the loss of family and friend relationships.
At a time when the brain and body need sleep, forcing itself to stay awake and trying to fulfill the task in the workplace forces the central nervous system and hormonal balance. Even the recovery processes in the days following shifts and night work may be insufficient.
Accidents increase in night work. The consequences of work accidents at night are also more severe. Decreased attention at night and chronic fatigue can cause this condition.

NUMBER OF SHIFT EMPLOYEE
Women working in night shifts in the industry suffer more from irregular menstrual cycles and menstrual pain. In women working on night shifts, the development of the unborn baby is delayed and the risk of miscarriage increases. According to a study, the probability of pregnancy termination in laboratory staff working shifts 3.2 times higher during pregnancy, 1.4 times higher in hospital workers. Irregular working hours during pregnancy also cause the birth weight of babies to be lower than it should be.
OTHER
· The probability of having MS for at least three years of shift work before the age of 20 increases by almost 50 percent.
· Vitamin D deficiency occurs because night shift workers benefit from sunlight. Vitamin D deficiency is directly linked to brain functions.
· Shift work can prematurely age the brain and blunt mental skills. But you can reduce this risk if you maintain a sleep-wake pattern.
Shift work also increases the likelihood of obesity and type 2 diabetes. Type 2 diabetes, the most common type of diabetes in the community, is a disease with serious consequences, including risk of blindness, heart attack and stroke, damage to nerve and blood vessels, and even loss of limbs. Deterioration of the biological clock, waist circumference measures, hormones and sleep by affecting the risk of developing type 2 diabetes is thought to increase.

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5 natural solutions to sleep problems

If you are writhing in bed to sleep, the stories of those who find the solution in natural ways can guide you.

If you are able to fall asleep as soon as you put your head on the pillow at night, you are happy. But if you're writhing in bed to sleep like most of us, and you know that counting sheep doesn't help, maybe the stories of those who find the solution in natural ways can guide you.

Acupuncture

Y.N. - 30 years old (Public Relations Specialist)

Problem: um I've been waking up several times at night for about 2 years. Sometimes I was drowsy and I had trouble falling asleep again. I had difficulty sleeping because I was busy with my mind on the files I had to finish the next day, especially during periods of intense work. I decided to take advantage of the acupuncture method with the advice of a friend. ”

What happened?

My doctor first asked questions about my general health, my previous illnesses, my menstrual order, the medications I used and my eating habits. He also asked me if I had suffered from a mental illness in the past and he learned about my psychological complaints during this period. Then he focused his questions on my sleeping problem: Did I have difficulty falling asleep or going on? Waking up with my sleep in the morning? Most importantly, how did this problem affect my daily life?

After this initial evaluation, it was time to practice acupuncture. My doctor, especially the abdomen, legs and back, especially in various parts of my body; acupress (acupuncture points with the pressure of the fingers) and applied to the body of a combination of needles applied. I felt very relaxed and lightened after the acupressure. After a half hour session, the needles were removed from my body.

After therapy, I started to sleep for about a week as soon as I put my head on the pillow. However, since my insomnia problem started again, I decided to use the acupuncture method for a longer time. According to my doctor; In sleep problems, 5 - 10 sessions were sufficient twice a week.

How does it work?

Dr. Asil Onay - Medical Aesthetic Physician

Acupuncture, which is based on the regulation of energy flow by dipping tiny needles into various parts of the body, is believed to increase serotonin production. As is known, serotonin is a neurotransmitter that allows you to relax before falling asleep. According to a study published in the Journal of Traditional Chinese; 59% of those suffering from insomnia (inadequate and restful sleep disorder) had a normal sleep pattern after one week of regular acupuncture.

In this method, thanks to the needles applied to certain points of the body, the messages that can reach almost every part of the organism are transmitted with warnings made. The brain receives this stimulus and begins to release appropriate neurotransmitters. That way, it prepares you for sleep.

New sleeping position

Z. S. - 27 years old (Architect)

Problem: ları In the evening, I can only reach my home from my workplace in 2 hours. As such, I could not sit down before 21:00 in the evening and had difficulty falling asleep even when I was very tired. Because as soon as I reached the bed, what I ate immediately escaped into the esophagus, which meant that I would not sleep for hours. I also went to the internet and some health sites with reflux problems, I learned that the left side should sleep.

What happened?

I've always seen lying on your back as the most comfortable position. But then I realized that if I eat late, if I sleep in this position, it increases the severity of burning and pain in my chest. The first night I slept to the left, I had some problems with my digestive system. Although I felt comfortable in this position, it took me an hour to fall asleep. I trained my body for a few nights in a left-facing position. After five nights, I started to fall asleep much faster. Now my complaints about reflux have diminished, but I know that I have to eat lighter in the evening for a sleep without holes.

How does it work?

Dr. Ahmet Uslu Internal Medicine Specialist

Lying on the left side is ideal for those who eat late in the evening. Because this position helps the digestive system. According to a study at the Graduate Hospital in Philadelphia; lying on the left side of the esophagus to clear the acid more quickly by reducing the likelihood of waking from sleep due to reflux. To cope with reflux, take 2 hours before eating. Because the time to empty the contents of the stomach takes about 2-3 hours.

Sleeping on an empty stomach minimizes the risk of reflux. If this is not possible, do not lie down for a while after meals. Also pay attention to your lying position. For example, have your upper body and head high. You can increase the number of pillows or raise the head of the bed. In addition, lying on the left side can ease the symptoms of reflux.

Reflexology

S. A - 32 years old (Housewife)

Problem: öncesi In the pre-menstrual period, I turned into a bomb ready to explode and I couldn't sleep well at night because I was extremely nervous. In a magazine I read, I learned that reflexology therapy can also be effective in such problems. So I decided to take my chances. ”

What happened?

During the session, the reflexologist explained to me how this method plays a role in calming and sleeping better after asking various questions about my sleep patterns. Then, using aromatic oils, which smelled very well, he massaged for more than half an hour through pressure and scrubbing on certain reflex points of my feet. Even though I felt pain in some of the areas she had suppressed, I felt very relaxed after the session. If my therapist comes first 4-5 sessions a week, then every 15 days
my insomnia problem will be alleviated greatly.

How does it work?

Asil Onay - Medical Aesthetic Physician

In Reflexology, the thesis lies that diseases are caused by the blockage of energy in a particular part of the body. our feet; there are reflection points that correspond to all our organs and systems, and these are regarded as mirrors of our body anatomy.

With special hand and finger techniques, the pressure and rotating or rotating movements applied to these reflex points on our feet relieve the energy that is blocked in certain areas and re-activate the healing power of our body. Reflexology, which rebalances the internal energy, allows you to relax physically and mentally when applied regularly. Thus, it helps to alleviate sleep problems at night.

Morning exercise

F. M. - 30 years old (Teacher)

Problem: um I woke up at least 3 times at night. A friend told me that my regular exercise in the morning would be good for my sleep. So I woke up in the morning and got out of the street. ”

What happened?

On Monday morning at 07.00 I walked briskly for 40 minutes. This was followed by 40-minute runs on Wednesdays and Fridays. Regular exercise in the morning has enabled me to start the day more energetically as well as increased my concentration in the workplace. Now that I feel better during the day I fall asleep more comfortably. I don't wake up as often as I used to.

How does it work?

Tansu Mehmet - Sports Instructor

American scientists note that women who exercise at least 30 minutes each morning have less trouble falling asleep than women who have a sedentary life.
They're making.

This is because regular exercises in the morning help the body's biological clock to function rhythmically again. In addition, the body begins to secrete the happiness hormone endorphin while doing sports. As a result, we feel more energetic and happy throughout the day. This mood positively affects our sleep patterns.

Reiki

H. P. - 31 years old (Banker)

Problem: “I hadn't been able to sleep at night because I've had quite stressful days lately. I hope I can also find a solution to my sleeping problem with Reiki healing
I found them in “life energy” sessions. "

What happened?

When I decided to take the Reiki 1 initiation, I first attended a one-day seminar. Then a specialist who had a reiki master made his hands on my body and made me adapt to Reiki. It is not difficult to apply this method. What you need to do to find healing, first of all, is to pass the healing energy through your mind. Then touch your hands to certain areas of your body or keep them 10 inches away.

In the meantime, you should not think of anything and channel it into Reiki energy. Reiki, which I practiced every day for about an hour, helped me to look at life more positively, calm down and establish my emotional balance. The alleviation of my mental problems was of course reflected in my sleep pattern positively. Now, soon after I go to bed, I fall asleep and I can sleep until morning.

How does it work?

Işık Kyrgyz- Natural Therapy Specialist

Reiki was first used in Japan in 1920; an energizing, energizing, relaxing and healing energy. We all know that psychological problems are the cause of many physical illnesses.

That is why Reiki helps to open the blockages in our energy channels as a result of these problems. Thus, the blocked energy begins to flow easily in the body. As a result, your body's ability to heal itself is strengthened again and your mental or physical problems begin to ease. When your body is healed, your sleep pattern returns to its normal rhythm.


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Importance of sleep in muscle development

Many people interested in bodybuilding now go to gyms, get professional help and know that they need to do their work regularly.

Many people interested in bodybuilding now go to gyms, get professional help and know that they need to do their work regularly. Work okay, but what about rest?

Muscle development consists of two stages; rupture and restoration of muscles during operation. During repair, your body produces more muscle tissue than before, so that your muscle mass increases. Therefore, night sleep has an important role in body building. Scientists divide sleep into two phases, REM and NREM, and the sleep process, which includes these two phases, consists of 5 parts. NREM sleep consists of sections 1, 2, 3 and 4 and covers 75-80% of the total sleep time. This stage is the actual phase in which the body repairs itself and growth occurs. In the researches, the ideal sleep time for long life was determined as 8 hours. Although this period does not apply to children of growing age, sleep less than 4 hours or more than 9 hours is known to shorten the life expectancy.

Some theorists define sleep as a process of dynamic recovery and growth. Especially in stages 3 and 4, growth hormone secretion is maximized. The body needs sleep to form muscle tissue. The ideal sleep time is an average of 8 hours. It is also imperative that you sleep regularly every night. Sleeping 10 hours a night and 6 hours the next night won't do you anything.

Although there are 5 stages of sleep, people experiencing excessive stress in daily life cannot go beyond the 1st or 2nd stage. This does not allow the body to configure muscle during sleep. If you want to get paid for your daily work, you should avoid stress. Meditation, healthy eating and programmed training will be beneficial for this. Deep sleep is particularly important in making muscle. During deep sleep, a process called SAID (Specific Adaptation to Imposed Demand) is experienced. This; as you put more strain on your muscles, it means that your body produces muscles that meet this need, which occurs only during deep sleep.

So what does the body use when developing muscle asleep? Although many people do not know, the answer to this question is “fat.. Yes, while you are in deep sleep, your body works hard to repair worn muscles and build new ones and burns stored fat in the body. Two birds with one stone…

It is important to set a planned life and priorities

There is so much work you need to do during the day that it is almost impossible to complete all this and still be able to spend 8 hours asleep. Therefore, you should set priorities in your life and use your time accordingly. Your family, work and sleep should be your priorities. You can also use your time more efficiently by pre-scheduling your daily work, and finish more work without sacrificing your sleep time. For example, give an automatic payment order for invoices and spend 3-4 hours at the bank within a month. If you remember that you need to throw the laundry into the machine when you are about to go to sleep, do not leave the laundry job the next day and sacrifice your sleep time. You can expect laundry compared to your need for healthy sleep.

Tips

The best sleep time is when your sleep comes. If you can't sleep within 20 minutes after going to bed, get up and try sleeping again later. Do not lie for hours without sleeping in bed.
Don't exceed 20 minutes during the day and avoid short sweets very close to your usual sleep time.
Stop taking stimulants such as alcohol, nicotine and caffeine 4-6 hours before sleep.
Lie on your own bed as much as possible. Taking a shower in the 90 minutes before bedtime will relax you and give you a much more restful sleep.
In short, you need regular and quality sleep to get the most out of your bodybuilding program.

You can get the same support you get from the foods you use before and after the training from growth hormones during sleep. It will be the right move to choose what you eat in the evening meal. It is more beneficial to take up fast absorbed proteins before training, but you can opt for caseinated foods that contain slow absorbed proteins at dinner because of the long sleep time. For example; You can also choose milk as a beverage.


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Leave the pajamas aside because according to experts, sleeping naked is very useful

Sleep hygiene has never been more important! If you want to benefit mentally and physically, put aside pajamas. Because, according to experts, sleeping naked, both to lose weight, to make your vagina healthier and to improve your sexual life.

Experts often tell us to leave our phones and laptops outside the bedroom and keep our sheets as clean and new as possible to get a good night's sleep. For a healthy sleep, the sleeping environment should be at normal temperature and the body temperature should fall to fall asleep. However, research shows that sleeping naked has many benefits other than quality sleep. Here are 7 benefits of sleeping naked according to research.

Your Vagina will be healthier

Experts say you don't have to go to bed in panties. Bacteria can develop and spread because you are warmer and more comfortable with the effect of the quilt at night. If you feel compelled to wear anything, you should prefer 100 percent cotton underwear and wash at 90 degrees.

YOU SEE MORE YOUNG

Regular and good sleep on a regular basis can help us look younger, as well as help us feel mentally more alert and promote better metabolism. Winter says that when we're asleep, our bodies secrete growth hormones. It is a hormone that is very important to keep us healthy and free from infection and also helps to regenerate cells. Result? Better quality sleep = fresh, firmer looking skin.

WEIGHT

How does sleeping naked help you lose weight? These two aspects approach. First, it is a well-known fact that improving sleep quality reduces cortisol levels and reduces stress. But we can also change the body composition by touching something called brown fat. Heat-producing brown oil was discovered in 2009 in adults. Before that, it was supposed to be only in babies. Scientists found that the lower the temperature, the more brown fat produced in mice, and later discovered in humans.

The more brown fat you get, the better insulin sensitivity you get. (this means you're less likely to store belly fat) This is about getting enough high quality sleep.

Lowering the temperature in your living and working areas is another tip! According to a study published in the journal Nature Medicine, you need to spend two hours a day at 18 ° C to increase your brown fat deposits significantly, so you get cold but you don't freeze. Dutch scientists found that when people spent time in a room where the temperature was reduced from 21'C to 15'C, they burned 6 percent more. This means that if you burn an average of 2,000 kcal per day, you can burn up to an extra 120 kcal.

SEXUAL LIFE IMPROVES

The sensual touch of naked couples is increasing. In this way, the oxytocin hormone, which is also secreted by the body during orgasm, is produced more. This hormone is perfect for stress, depression, inflammation and high blood pressure.

PROTECT SKIN DISEASES

Some studies also show that ventilation of the feet, armpits and genitals, especially during sleep, is effective in preventing fungal and rash.

Provides Faster Sleep

According to the National Sleep Foundation, the sooner you fall asleep, the better sleep quality you will get. One way to reduce the time it takes for you to fall asleep is to lower your body temperature. The way to lower the temperature in the body is to take off your clothes. Lowering your body temperature not only helps you fall asleep faster, it can also improve the overall quality of your sleep. Sleep specialist. Christopher Winter tells Women's Health that the ideal temperature for sleeping is 18 degrees. As the temperature of your body will change during the night, experts recommend that you take a duvet or pike.

FEEL YOURSELF BETTER

One way to increase your self-confidence in the comfort of your own bedroom is to sleep naked. According to one study, staying naked for several hours each day may enhance body image and self-confidence. No need to go to nudist camp, your bedroom will be enough.


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How do I sleep? (Natural ways) How to maintain sleep patterns?

It can be difficult to miss sleep and face it, and this is one of the events that can affect many areas of your life. There are many factors that can prevent someone from falling asleep or awakening from feeling relaxed. While the reasons can vary from person to person, there are some natural ways you can use to get better sleep.

What You Should Apply During the Day

1. Create a consistent sleep pattern. While not always possible, trying to maintain a consistent sleep schedule can help you fall asleep faster and stay asleep. If you have a sleep schedule, try applying it very tightly to improve your sleep quality.

2. Exercise enough. The most important factor that will help you reduce the amount of sleepless nights in your life is to exercise daily. Research has shown that exercise improves both sleep quality and the ability to fall asleep and improves overall health.
Exercise every day.
Try to do about thirty minutes of strenuous exercise.
Schedule your exercises at least five to six hours before going to sleep.

3. Review your medication. If you are still taking medication, you may want to consider reviewing its side effects and talking to your doctor about them. Some medications may have an effect on your sleep patterns and may need to be changed in some way. Talk to your doctor for more information about your medications and their possible effects on your sleep.

4. Avoid caffeine, nicotine and alcohol. There are many substances that can greatly affect the ease of falling asleep and the quality of your sleep. Caffeine, nicotine and alcohol are the three most common substances that can prevent sleep. Try to limit or completely avoid these substances when dealing with poor sleep.
Don't drink anything caffeinated in the afternoon.
Avoiding alcohol can lead to more comfortable falling asleep and a deep sleep.

5. Limit the shortcut. Although candies can feel good, taking them too often can interfere with your sleep patterns. Dipping into very short candies can make you feel less tired when it's time for bedtime. Try to avoid taking a nap while trying to sleep better at night.
Avoid taking a nap for more than thirty minutes.
It's best if you can stop slumber.


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You couldn't sleep again? Here are nine ways to get rid of insomnia

How long did you sleep last night? If your answer is "less," you are not alone. One third of people have difficulty falling asleep easily. Moreover, when you feel unable to sleep, you become even more sleepless because you are nervous. The Daily Mail compiled simple ways to break this vicious circle:

1- Take a hot shower

It's not just superstition; According to research, taking a hot shower before you go to sleep makes it easier to fall asleep. This is probably due to the fact that the brain begins to fall asleep when there is a slight heat drop in the body.


2- Snack
You can increase your chances of sleeping lettuce under 200 calories with small portions of snacks such as a few biscuits, a slice of bread or a banana. Because you can suppress hunger hormone ghrelin, which reduces sleep by eating them.

3- A little math
Say Counting sheep abilir may not be that ridiculous. According to a study of insomnia patients and normal sleepers at the University of Southern Illinois, insomnia patients sleep faster when trying to solve math problems of average difficulty. If you are not good at numbers, you can also refer to mind games such as finding a city or country that starts with each letter of the alphabet.


4- Think positive
According to an experiment at the University of California, insomnia patients sleep more easily when they give themselves "heartwarming" thoughts. In the experiment, insomnia patients were divided into three groups; the first group was asked to imagine themselves in a pleasant and relaxing environment, and the second group was asked to forget their concerns. No redirection was given to the third group. As a result of the experiment, patients who were not directed to insomnia fell asleep for more than an hour, about 40 minutes for whom they were asked to forget their concerns, and only 20 minutes for those who were asked to think about pleasant things.

So how do you give ‘heartwarming‘ thoughts? Create a fantastic fantasy world in your mind; Avoid overly excited or sexually stimulating thoughts. Instead, you can plan a perfect holiday, imagine how to spend the money if you win the lottery, or think about a nice evening.

5- Start stretching
If you pretend you're asleep, you'il feel tired. To take advantage of this strange situation, allow your eyelids to close and your arms and legs to become heavier. Bury the bed as if you had a long and tiring day in the office. Force one or two times to flex. In short, convince your body that it's time to sleep.

6- Try to stay awake
According to an experiment at Glascow University, reverse psychology is also effective on those suffering from insomnia. One group was asked to stay awake for as long as possible, but no guidance was given to the second group. As a result, those who did not sleep felt less tense when they went to bed and fell asleep faster.

So, if you want to sleep, try to stay awake. But remember that you have to rely on your mind to do this: You are allowed to keep your eyes open, but do not read books, watch TV or walk around the house.

7- What will you do when you wake up suddenly?
If you remember something that you need to do the next day and you wake up suddenly, you should note it down and try to sleep again. But if you can't sleep for more than 20 minutes, many scientists say you should get out of bed and do something that doesn't have much stimulating effect. Many people read books or magazines in this case, but experts suggest that you deal with things like your brain, hands, jigsaw puzzles or an art project. Meanwhile, whatever you do, avoid bright lights and computer screens.

8- Don't panic
Are you still awake? Do not worry. Even if you can't fall asleep, it's good for your body to just relax. Instead of thinking about whether you can sleep or not, do simple relaxation exercises. One of the most effective of these exercises is to stretch your toes for 10 seconds and then leave them. Do the same to your legs, arms, hands, rib cage, shoulders and head; you may have fallen asleep before it happened to you.

9- Learn from history
The origin of waking up at night lies in sleeping habits before the industrial revolution, which can be very normal. Before the industrial revolution, many people did not sleep in one piece at night. He sleeps four hours; he wakes up once in a while and reads, smokes, prays, chats and even goes to neighbors; then they went to a new four-hour sleep, known as the ‘second sleep uyku.

According to some researchers, such a partition sleep method may be good for the brain. Because the time between the first sleep and the second sleep, the brain reduces the stress prolactin hormone secretion moments coincide.

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Don't worry, it 'goes to sleep'; the only formula is to lie on the left

No matter how you sleep; According to experts sleep position determines the quality of sleep.

A good night's sleep is very important for one's energy during the day. In addition, the ability of a healthy sleep to perform the functions of organs, healing and helps to improve mood; makes you feel fit and dynamic during the day.
The best way to postpone thoughts and even many bad emotions is geçer asleep "and true… Everything goes asleep. The best way to get rid of stress and a lot of bad thoughts is to sleep. You shouldn't miss the point, it's important not to sleep much, but to sleep correctly Did you know that sleeping positions affect sleep quality and health?
If you don't have snoring, you can lie on your back.

If you don't have health problems like snoring and sleep apnea, lying on your back is a healthy position. In the supine position, your spine alignment is smooth and your neck is also comfortable. If you have sleep apnea and snoring, it is much better to lie on your left.

Prone sleep makes breathing difficult.
Although it feels good to lie on your stomach and chest, experts do not recommend. In this way, your spine cannot be aligned correctly, it puts pressure on your body and this causes muscle pain. Moreover, this way of sleeping, makes it difficult to breathe.

The right side causes stomach diseases.
Sleeping on the right side can cause digestive problems such as heartburn.

The left side is the ideal.
The form of hospitalization recommended by the experts is the left side; good for many health and digestive problems.

Experts, especially during pregnancy to sleep on the left side is recommended.
Lying on the left side is especially recommended for pregnant women; because this way more blood is pumped into the fetus and kidneys. Besides, in this position, the nutrients reach the placenta at the maximum rate and make the kidneys work better. Thus, mothers are more easily purified from toxins. When you lie on your left side, the swelling of your knees and hands will also decrease.

Facilitates the operation of the spleen
The spleen on the left side of the body works more easily with the effect of gravity when placed on the left side.

Supports the lymph system
Since the lymph system is on the left side of the body, sleeping on the left side better filters the lymph fluid and waste. Thus, the waste removal process proceeds much faster.

Freedom to the spleen and lymph nodes…
When you sleep to the left, the spleen and lymph glands perform their functions more comfortably; better working organs provide much more comfortable sleep.

Keep your heart, sleep on the left.
Sleeping on your left side will keep your heartbeat under control and keep your heart pumping rate regularly.

Support to the left dan
Sleeping on the left side allows the heart to pump blood more efficiently into the body, which means that the blood flows through the body more easily and fluently.

Freedom to the liver!
Since the liver is on the right side of the body, lying on the right side can crush it and put pressure on it. So it would be much better to lie on the left.

Get rid of stomach problems
If you often suffer from heartburn at night, sleeping on the left side will relax you.

Facilitates bowel regulation
The intersection of the small and large intestine is located on the left side of the body; again, gravity can be carried more easily from the large intestine to the small intestine.

Say goodbye to the toxins.
It is one of the effects of lying on the left side to make the toxins in the body easier to be removed. A non-toxic body, a peaceful sleep… Or you may have to sleep standing.

Sleep well, wake up vigorously.
A sleep that has slept unhealthy for many hours does not help you; The important thing is to sleep correctly. Otherwise you will have an alarm nightmare ringing in the morning.


Lie on your left, sleep soundly.
In a clean, oxygen-filled room, you turn to your left and sleep. Just like a baby, you can't wake up peacefully and vigorously.

It won't be easy to get used to.
We know that it is not easy to change your sleeping position habits that you have acquired at a young age; but it is worth trying.

We have little tips for you to get used to sleeping on your left.
If you put a dim light on your right side, you will involuntarily turn your back to the light while you sleep while you turn to the left.

You can put a pillow at the back of your back while you sleep and prevent you from turning around.
You can try changing your bed or your bed.

Your left side, your health.
In the meantime, while reading a book and watching movies, it is useful to lie on your left side.


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